Sitting Shoulder Press And Hip Abduction On A Padded Stool

Muscles worked

Setup

1. Sit upright on the edge of a padded stool or flat bench with your feet flat on the floor and knees tucked together.
2. Maintain a tall posture with your chest lifted, shoulders back, and core braced.
3. Raise your hands to shoulder height with elbows bent at 90 degrees and palms facing forward.

How to do it

1. Exhale as you simultaneously press your arms straight overhead and drive your knees outward as far as possible.
2. Inhale as you lower your hands back to shoulder height while bringing your knees back together to the starting position.
3. Maintain a controlled tempo, taking two seconds to press up and two seconds to return.
4. Keep your torso completely still, avoiding any forward or backward leaning as you move your limbs.

Form checklist

• Keep your spine neutral and avoid arching your lower back during the overhead press.
• Ensure your knees and toes remain aligned as you abduct your hips.
• Fully extend your arms at the top of the movement without locking your elbows.
• Maintain constant tension in your abdominals to support your posture.

Pro tips

• Create 'internal resistance' by imagining you are pushing through heavy water to increase deltoid and glute activation.
• Focus on a hard squeeze of the outer glutes at the peak of the leg abduction to maximize hip engagement.

Make it harder

• Place a mini-band around your knees to add resistance to the hip abduction phase.
• Hold a light object or water bottles in each hand to increase the demand on the shoulders and triceps.

Frequently asked

What muscles does the sitting shoulder press and hip abduction on a padded stool work?

The sitting shoulder press and hip abduction on a padded stool primarily targets the deltoids and glutes, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the sitting shoulder press and hip abduction on a padded stool?

The sitting shoulder press and hip abduction on a padded stool requires no equipment — just your body weight.

Is the sitting shoulder press and hip abduction on a padded stool good for beginners?

Yes. The sitting shoulder press and hip abduction on a padded stool is a beginner-friendly movement and a strong foundation to build on.

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